I am just starting more race oriented training and I want to really work on my aerobic levels, VO2 max, speed, etc. before I even think of intervals, etc. Can someone define base miles and how many should I be doing? Right now I can ride 35 - 40 miles at 18 MPH average. I would like to be racing cat 5 in late 05, 06, so I am not in a major hurry for this spring.
Training ideas? What kind of heartrate should I be using to stay in during these base miles (percentage) for optimal VO2 max and aerobic building?